1+1@up to 100% - 100+%

EVERY 10 MIN X 4

A. 2 rounds of:
10 x T2B /K2E
10 x Push ups
12/10 cal. Row
20m ohs lunges 1 x 22,5/15kg

B. 2 rounds of:
50 DU/100 SU
30 Air squats
20 wall ball shots
10 burpees to target

● aim to have atleast 2 min rest before next set.

2x2 (under the knee, 70-80 %)

7 rounds of:
20s work
40s rest

on assault bike

Toes to bar skill

E2MOM 5 rounds
3-12 toes to bar (unbroken)
10-50 Double unders

500m row/ski/bike
then
3x 30s on 10s. off
Banded half kneeling wood chops L
Banded half kneeling wood chops R
Front rack KB step back lunge L
Front rack KB step back lunge R

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Pause Front Squat
first find max for today, then use 75% of the daily max to do:
3 sets and 3 reps
hold 7 seconds at bottom and 15 seconds at top

Weighted dip 5x40%, 4x50%, 3x60%, 2x70%, 1x80%

3-2-1min cal row/bike. Fast!
*Rest half of the working time between sets
*90sek-1min-30sek

then 5min easy pace cooldown row.

Merkkaa kommentteihin kalorit.

100 burpee pull-ups

Scaled WOD
For time:
50 burpee jumping pull-ups

5 Rounds For Time Max Reps
1 Min Max Wallball
1 Min Max Bench Presses @70/45
1 Min Max Box Jump Overs
1 Min Max Toes To Bar
1 Min Max Deadlift @102.5/70
1 Min Max Wall walks
1 MIn Rest
*Alternate 30 sec work 30 sec rest per person
*Score = Total reps per 5 rounds
*Total 35 min